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Filo vs. Cheesecake — In-Depth Nutrition Comparison

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A recap on differences between Filo and Cheesecake

  • Filo is higher in Vitamin B1, Selenium, Iron, Vitamin B3, Folate, Manganese, and Vitamin B2, yet Cheesecake is higher in Vitamin A RAE.
  • Filo covers your daily Vitamin B1 needs 43% more than Cheesecake.
  • Filo contains 21 times more Vitamin B3 than Cheesecake. While Filo contains 4.073mg of Vitamin B3, Cheesecake contains only 0.195mg.
  • The amount of Saturated Fat in Filo is lower.

Food varieties used in this article are Phyllo dough and Cheesecake commercially prepared.

Infographic

Filo vs Cheesecake infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +409.5%
Contains more Magnesium +36.4%
Contains more Copper +405%
Contains more Manganese +240%
Contains more Selenium +348.1%
Contains more Calcium +363.6%
Contains more Phosphorus +24%
Contains more Potassium +21.6%
Equal in Sodium - 438
Equal in Zinc - 0.51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Contains more Iron +409.5%
Contains more Magnesium +36.4%
Contains more Copper +405%
Contains more Manganese +240%
Contains more Selenium +348.1%
Contains more Calcium +363.6%
Contains more Phosphorus +24%
Contains more Potassium +21.6%
Equal in Sodium - 438
Equal in Zinc - 0.51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Filo
4
:
Contains more Vitamin B1 +1832.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +1988.7%
Contains more Folate +388.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +76%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
Contains more Vitamin B1 +1832.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +1988.7%
Contains more Folate +388.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +76%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.1%
Contains more Carbs +106.3%
Contains more Other +88.9%
Contains more Fats +275%
Contains more Water +39.9%
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more Protein +29.1%
Contains more Carbs +106.3%
Contains more Other +88.9%
Contains more Fats +275%
Contains more Water +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +174.2%
Contains more Polyunsaturated fat +73.6%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +174.2%
Contains more Polyunsaturated fat +73.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Cheesecake
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Filo Cheesecake Opinion
Net carbs 50.7g 25.1g Filo
Protein 7.1g 5.5g Filo
Fats 6g 22.5g Cheesecake
Carbs 52.6g 25.5g Filo
Calories 299kcal 321kcal Cheesecake
Sugar 0.18g 21.8g Filo
Fiber 1.9g 0.4g Filo
Calcium 11mg 51mg Cheesecake
Iron 3.21mg 0.63mg Filo
Magnesium 15mg 11mg Filo
Phosphorus 75mg 93mg Cheesecake
Potassium 74mg 90mg Cheesecake
Sodium 483mg 438mg Cheesecake
Zinc 0.49mg 0.51mg Cheesecake
Copper 0.101mg 0.02mg Filo
Manganese 0.476mg 0.14mg Filo
Selenium 23.3µg 5.2µg Filo
Vitamin A 0IU 547IU Cheesecake
Vitamin A RAE 0µg 159µg Cheesecake
Vitamin E 0.08mg 0.56mg Cheesecake
Vitamin D 0IU 18IU Cheesecake
Vitamin D 0µg 0.5µg Cheesecake
Vitamin C 0mg 0.4mg Cheesecake
Vitamin B1 0.541mg 0.028mg Filo
Vitamin B2 0.341mg 0.193mg Filo
Vitamin B3 4.073mg 0.195mg Filo
Vitamin B5 0.302mg 0.571mg Cheesecake
Vitamin B6 0.03mg 0.052mg Cheesecake
Folate 88µg 18µg Filo
Vitamin B12 0µg 0.17µg Cheesecake
Vitamin K 2.5µg 4.4µg Cheesecake
Tryptophan 0.088mg 0.064mg Filo
Threonine 0.194mg 0.222mg Cheesecake
Isoleucine 0.246mg 0.281mg Cheesecake
Leucine 0.49mg 0.464mg Filo
Lysine 0.158mg 0.372mg Cheesecake
Methionine 0.126mg 0.136mg Cheesecake
Phenylalanine 0.359mg 0.258mg Filo
Valine 0.286mg 0.314mg Cheesecake
Histidine 0.159mg 0.133mg Filo
Cholesterol 0mg 55mg Filo
Saturated Fat 1.47g 9.921g Filo
Omega-3 - DHA 0g 0.005g Cheesecake
Monounsaturated Fat 3.149g 8.634g Cheesecake
Polyunsaturated fat 0.923g 1.602g Cheesecake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cheesecake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Filo
17%
Cheesecake
Minerals Daily Need Coverage Score
47%
Filo
22%
Cheesecake

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 21.62g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 8.451g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Cheesecake
Cheesecake contains less Sodium (difference - 45mg)
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.